The thiaminwhich is more commonly called vitamin B1, is also found in the category of fat-soluble vitamins. Their particularity is that they cannot be stored by the body. In order not to fall victim to a thiamine deficiencyit is essential to make an extra food intake on a regular basis.
The small intestine is responsible for the absorption of vitamin B1. It will then be distributed to the whole organization, in particular to different organs. Only a tiny part of the latter is stored by the body. Most of it is eliminated via the urine. Furthermore, the vitamin B1 is very sensitive to heat, which makes it a fragile element.
Daily needs must be met for the following functions to be operational: energy production, cellular oxygenation or blood pressure regulation.
What about the recommended daily allowances?
In the case of France in particular, the authorities have established that a daily intake of the order of 1.5 mg of thiamin is necessary. This figure concerns an adult who has a food ration of 2,400 calories/day. This equates to an intake of 0.6 mg/1,000 calories. Furthermore, it should be noted that these values can be modified according to each situation. The needs are not the same whether it is a pregnant woman, breastfeeding or a person practicing an intensive sport.
What are the symptoms of a thiamine deficiency?
Generally, there is no deficiency in vitamin B1 when the diet is balanced. However, when this is the case, deficiencies in vitamin B1 can have more or less serious consequences. Here are some symptoms related to this type of deficiency: unexplained weight loss, irritability, memory lapses… In these cases, opting for a supplement can be effective.
Indeed, a flagrant lack of thiamin can cause beriberi. The disease results in heart failure, but also blood circulation disorders or heart problems.
In which foods can thiamin be found?
It is in whole grains that we mainly find this substance. But this B vitamin is also found in many foods. Certain foods of animal origin are particularly rich in it, such as chicken meat, pork meat (ham and bacon: 0.7 mg/100 g), oysters or even offal, milk and egg yolk. Foods of plant origin that contain the most are legumes, dried fruits, brewer’s yeast (30 mg/100 g) and vegetables.
In addition, it is also possible to find many food supplements that are based on this vitamin. You can contact your pharmacy or a specialized store. These supplements are recommended in case of intense fatigue or for malnutrition. You should also know that this vitamin is used for alcohol withdrawal and after certain digestive surgeries, when malabsorption appears.